WOD / Blog
21 December 2024
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
20 December 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 6 RFT (20 Minute Time Cap) 40 Double Unders 20 Ab Mat Sit Ups 5 Overhead Squats (135/85)(85/60) Stimulus/Focus: This workout forces you to lift heavy […]
19 December 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: This is a three-part WOD. The three 5-minute AMRAPs will have 2 minutes of rest between them. 5 Minute AMRAP 10 Floor Press (95/65)(65/45) 5 Strict […]
18 December 2024
Warm up: Coach’s Choice Strength/Skill: Ring Work: Spend 10 minutes playing on the rings. WOD: 30 Minute AMRAP 400 Meter Run (6 Laps Inside) 1 Ring Muscle Up 1000/900 Meter Bike Erg 1 Ring Muscle Up 500/450 Meter Row 1 Ring Muscle Up 25/20 Calorie Assault Bike 1 Ring Muscle Up Stimulus/Focus: Thirty minutes is […]
17 December 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock. WOD: 21-18-15-12-9-6-3 (15 Minute Time Cap) Deadlifts (155/105)(105/85) Box Jumps Overs (24/20) *Masters may step up. Everyone must step down. *RX+: (225/155)(155/105) and 30/24 Stimulus/Focus: This workout will be taxing on the legs. Aim to […]
16 December 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 4 x 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (14 Minute Time Cap) 4 Shoulder Press (95/65)(65/45) 8 Burpees Over the Bar 12 Front Rack Lunges (95/65)(65/45) Stimulus/Focus: Complete barbell work […]